How to Do Dips for Chest and Triceps
Dips are one of the best exercises you can do to develop your chest and triceps. They involve grabbing a set of parallel handles or bars, holding your body weight up with your straight arms, then "dipping" your body down and pushing up again. Since you use your own body weight to provide resistance, dips can be done just about anywhere at anytime. While dips work both your pectoral muscles and triceps, you can emphasize each of those muscle groups separately depending on the way you do your dips.
- Difficulty:
- Moderately Easy
Instructions
Things You'll Need
- Dip Apparatus or Parallel Bars
- Weight Belt with Chain
- Weight Plates
- Gravitron
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1
Locate a dip apparatus. In most gyms, there is a separate rack with two handles for dips. Sometimes this rack is combined with a leg-lift attachment and a pull-up bar. You can also do dips on parallel bars or anything that acts like them. This can be backs of two chairs facing away from each other. Just be sure that whatever you are using for dips will support your weight and won't fall over.
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2
Place your hands securely on the dip apparatus then jump up and on it. Your starting position should be with your arms fully extended supporting your entire weight. Your feet should not touch the ground at any point during a dip. Bend your arms and lower yourself until your upper arms are parallel to the ground then push yourself back up to your starting position. This is one rep. Do at least 3 sets of 10 to 15 reps. Be sure to dip all the way down before pushing up.
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3
Adjust the weight to suit your level. If you have a strong upper body compared to your body weight then doing 15 reps will be easy. In this case, add weight. Most gyms have a weight belt with a chain attached to it. You can clamp on weight plates to make dips harder. If you are struggling to do 15 reps then use a "Gravitron." It is a dip and pull-up machine that assists you with weights pulling you up instead of weighing you down. Most gyms have these. Adjust the weight so that you are struggling to complete the 15th rep.
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4
Emphasize your chest muscles by leaning forward. If you want to work your pectoral muscles, bend your knees and push your feet upwards while you dip. This will force your chest forward and make it do most of the work. Be sure to dip all the way down to work the full range of motion.
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5
Focus on your triceps by standing straight up. When you are performing a dip there is a tendency to lean forward. Counter this by moving your feet slightly forward. You should be able to see your feet as you dip. This will keep your body upright and make your triceps do more work.
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1
Tips & Warnings
Dips work best when you push your chest and triceps to failure. By the end of your third set you should find it nearly impossible to finish your final rep. It is OK to push until you can't push any longer. When your muscles fail, you know you have worked them to their limit.
Always consult a doctor before beginning any exercise program. Adequately warm up before attempting dips. Listen to your body and stop working out if something hurts. Be careful not to twist your ankle when hopping on and off the dip apparatus.
